Researchers have found that engaging in activities designed to vent anger, such as running or hitting a punching bag, may not be effective in reducing it. Researchers from Ohio State University suggest that it is better to try activities that decrease physiological arousal. According to the "New Atlas" website, citing the "Clinical Psychology Review," anger is an unpleasant emotion that many want to get rid of. In reality, some people have become angrier these days for a variety of reasons; a Gallup poll revealed that Americans were angrier in 2018 than in previous years, and the COVID-19 pandemic was not present then.
Generally, there are two ways to deal with anger: engaging in activities that increase physiological arousal, known as anger venting, or participating in activities that reduce arousal. A team of researchers analyzed the results of 154 studies with 10,189 participants to determine the most effective way to reduce anger. Brad Bushman, a communications professor at Ohio State and co-author of the study, expressed that "it is really important to debunk the myth that if you're angry, you should vent your anger and get it off your chest," explaining that "venting may seem like a good idea, but there is no scientific evidence to support the venting theory."
In psychodynamic theory, "venting" refers to the release of repressed emotions such as anger, frustration, or sadness through verbal and physical expressions. It comes from the Greek word meaning "cleansing," and has been around since Aristotle, although it was preferred by Sigmund Freud as a therapeutic technique used to remove paralyzing effects associated with negative and painful memories.
The researchers based their study and analysis on the Schachter-Singer two-factor theory, which states that emotions, including anger, consist of two main components: physiological arousal and cognitive labeling, meaning that the experience of emotion first involves a physiological response to a stimulus, which is then defined or labeled by the mind.
Some previous analyses focused on using Cognitive Behavioral Therapy (CBT) to change the individual's cognitive interpretation. However, in the current study, the researchers considered that focusing instead on arousal would fill a gap in understanding how to effectively resolve anger. The researchers partially benefited from the rising popularity of "anger rooms," where people smash items such as glass, dishes, and electronics to cope with anger.
Sophie Kjaervik, another researcher involved in the study, stated she wanted to reveal "the falseness of the anger expression theory as a way to cope with it," explaining that she aimed to show "that reducing arousal, and indeed its physiological aspect, is truly important." Thus, the researchers' analysis focused on activities that increase arousal, such as hitting a punching bag, running, cycling, and swimming, and activities that reduce arousal, such as deep breathing, mindfulness, meditation, and yoga. They found that arousal-reducing activities were effective in reducing anger in laboratory settings and in the field, using digital platforms or personal instruction, in both group and individual settings across multiple groups, including college students, non-students, individuals with and without criminal records, and those with and without intellectual disabilities.
Kjaervik noted, "It was really interesting to see that progressive muscle relaxation and relaxation in general could be as effective as mindfulness, meditation, and yoga techniques, which serve as ways to calm down and focus on breathing, having a similar effect in reducing anger. Clearly, in today's society, some [people] deal with a lot of stress, and they also need ways to cope with that. Showing that the same strategies that work for treating stress also work for treating anger is beneficial."
Arousal-increasing activities were generally ineffective in reducing anger, leading to a complex set of results. Running, in particular, was most likely to increase anger, while physical education classes and playing ball sports had an impact on reducing arousal. The researchers speculated that the latter provided an element of play that might counter negative feelings.
Bushman commented, "Some physical activities that increase arousal might be good for the heart, but they are certainly not the best way to reduce anger," adding, "It's a real battle because angry people want to vent, but the study results show that any good feeling one gets from venting actually reinforces aggression."
The researchers point out that many arousal-reducing methods for anger management are free or low-cost and accessible, as Kjaervik explained: "A person doesn't necessarily need to book an appointment with a cognitive behavioral therapist to manage anger. They can download a free app on their phone, or they can find a video on YouTube if they need guidance."
